Abs Are Still Sore

Yesterday I finally got back on the golf course after not being out in a month. Last night I was falling asleep on the loveseat and I slept through the night for the first time in like a year! Out in the garage at 4pm but taking it easy for a few days. My abs are still sore from the 110 GHD sit-ups.

Conditioning

15 Rounds

  • 1:00 SkiErg
  • 1:00 Rest

I went 244, 247, 250, 251, 251, 252, 251, 252, 252, 253, 252, 252, 252, 254, and 257 meters.

Midline

3 Rounds

  • 30s Hollowbody Knee Tucks (alt, alt, both w/ 12# DBs OH)
  • 10s Rest
  • 30s OH Leg Lifts (12# DBs)
  • 10s Rest
  • 30s Jack Knife (12# DB)
  • 10s Rest
  • 30s V-sit Up and Over DB
  • 10s Rest

This was from DLB, but she seemed to have removed the Instagram post. I went 21 each time on the tucks, 12-12-14 on the leg lifts, 15-15-16 on the jack knives, and 20-26-32 on the up and overs

Sweat & Breathe

Yesterday it ended up raining on and off most of the day, so I obviously didn’t golf. Out in the garage at 4pm.

Hung up my shorty rope and did a refresher on how to climb a rope using my legs because I probably hadn’t done it in two or three years. At the old gym the ceiling was like 12-13 feet and the reps were usually small whenever the movement came up, so I’d always go legless. Got the hang of it enough to survive AGOQ Event2

30:00 EMOM (alt)

  • 15 cal Row
  • 15 cal BikeErg
  • 12 cal SkiErg

Took 40-45 seconds each and got progressively faster.

More Overhead Squats and Thrusters

Out in the garage shortly after 9am so we can get out of town for the day.

Warm-up

  • 3:00 SkiErg (594m)
  • 2:00 TrueForn Run (0.28 km)
  • 4 Sets
    • 40’ Tip Toe Walk
    • 10 Calf Raises
    • 10 PVC Passes
  • 20 DU
  • 10 OHS (45#)
  • 5 OHS (95#)

Conditioning

  • 3 Rounds
    • 10 OHS (115)
    • 50 DU
  • 3 Rounds
    • 10 Thrusters (95)
    • 50 DU

I scaled the overhead squats down from 135 pounds due to where I’m at with getting back in to these movements, but I kept the thrusters at the Rx weight. The OHS and thrusters felt surprisingly good. I only missed twice on the rope. Finished in 8:59 and could have saved a lot of time with a better setup and quicker changing of the plates. Happy with my effort and performance though.

Arms

3 Sets

  • 21s (20-25-25#)
  • 12 Tricep Pushdowns (bar, 60#)

3 Sets

  • 12 In and Out Hammer Curls (25# DBs)
  • 12 DB Skull Crushers (30# DBs)

Starting to Squat Some Weight

Yesterday was cold and rainy, so no golf again. My upper body was sore from the dumbbell thruster and muscle-up workout. Didn’t seem to feel much of anything from the second dose of the vaccine, which was good. Sure was nice to have a rest day and I didn’t work on my living room project much either. My chest is pretty sore from the other day.

Warm-up

  • 3:00 BikeErg (1,523m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • DB Shoulder Press
    • 10×15
    • 5×30
    • 5×40

Weightlifting

Squat Clean + Hang Squat Clean

  • 5×45#
  • 3×95
  • 2×135
  • 155
  • 175
  • 185
  • 195
  • 205
  • 210
  • 215
  • 220

I belted up starting with the 175. Felt pretty good overall. The program called for two sets at 80% and three sets at 85%, but I wanted to work my way through smaller jumps.

Conditioning

Partner

  • 800/550m Row
  • 40 Double DB Deadlifts (50/35#)
  • 800/550m Ski
  • 40 Double DB Shoulder to Overhead (50/35#)
  • 1,600/1,100m BikeErg
  • 40 Double DB Squats (50/35#)
  • 1,600/1,100m BikeErg
  • 40 Double DB Shoulder to Overhead (50/35#)
  • 800/550m Ski
  • 40 Double DB Deadlifts (50/35#)
  • 800/550m Row

So I did 400 on the SkiErg or Rower, 800 on the BikeErg, or 2×10 with the dumbbells and rested while B did her share of the work. We finished in 23:55.

Midline

E4M – 4 Rounds

  • 50s Sandbag Bear Hug Hold (100#)
  • 20 DB Pull Throughs (60#)
  • 50s Plank
  • 30 alt DB Side Crunches (25#)

No work on my project tonight or tomorrow either. Stepping up the extra five pounds for those side crunches made a difference.

Good Back Test

This morning I got my second shot of the vaccine and as I write this at 9:30 I’m feeling fine. Hopefully I wake up good to go. Out in the garage at 4pm.

Warm-up

  • 10 Deadlifts (45#)
  • 10 Deadlifts (105#)
  • 10 Kip Swings
  • 5 Deadlifts (155#)

Conditioning

3 Rounds

  • 20 cal SkiErg / BikeErg / Row
  • 20 GHD Sit-ups (modified sitting on a MB)
  • 20 cal SkiErg / BikeErg / Row
  • 20 Deadlifts (185/125)
  • 20 cal SkiErg / BikeErg / Row
  • 20 T2B
  • 5:00 Rest

Used a different machine each time through, with SkiErg, BikeErg, and Rower being the order. First round took 6:57, second round took 5:59, and the third round took 6:32. Total time with the rests was 29:28 My challenge for today was sticking to sets of ten on the deadlifts and toes-to-bars, which I was able to do. My deadlift warm-ups felt great so I wanted to hold on there. As far as time goes, I think 4×5 would have been the better move because it would have kept my heart rate down. Going from the barbell back to a machine sucked every round, especially the rower where my legs had no power left. Really happy I was able to do all tens on the T2B as well! This was a lot of lower back volume and things held up well.

Legs & Gymnastics

4 Sets

  • 20 alt Curtsy Lunges (30# DBs)
  • 5 Handstand Kick-ups

Different Routes to 45

Took a complete rest day yesterday with the workouts coming up over these three days.

Warm-up

  • 3:00 SkiErg (650m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 20 PVC Passes
  • 10 Kip Swings
  • 10 PVC OHS
  • 10 OHS (45#)
  • 5 Kip Swings
  • 5 OHS (75#)

Conditioning

  • 21-15-9
    • OHS (95#)
    • C2B Pull-ups
  • 5:00 Rest
  • 45 OHS (95#)
  • 45 Pull-ups

I literally haven’t done an overhead squat in over a year, except for some warm-ups a couple of weeks ago before squat snatches. This was supposed to be chest-to-bar pull-ups again for the 45, but that would have taken me a long time so I scaled back to pull-ups to keep up my intensity. I went 12-9, 9-6, and 9 on my overhead squats and 8-7-6, 6-5-4, and 4-2-3 for my chest-to-bars. Finished that at 5:47. Then I went 13-12-10-10 and 10-10-10-5-5-5 on my pull-ups to finish at 16:46. Kept my intensity up so that was a good call for the pull-ups. I did wear a belt with so many overhead squats, which actually felt pretty good. Overall this went much better than I expected.

Midline

E2M – 5 Rounds

  • 16 alt V-ups
  • 16 Leg Lifts
  • 16/16 Side Plank Bounces

We’ve done this with 14s before at the park and my notes had said we could do 16s. I was getting 42-45 seconds of rest each round.

Singles Suck

Worked on the house all weekend, replacing a sliding door with a big window and tearing down the sunroom. My body was beat, so Monday stayed the usual rest day. It was too cold and ended up raining for golf yesterday too. Out in the garage at 4pm.

Warm-up

  • 3:00 SkiErg (667m)
  • 3 Sets
    • 40′ Tip Toe Walk
    • 10 Calf Raises
    • 10 PVC Passes
  • Deadlift
    • 10×45
    • 10×135
    • 5×165

Conditioning

  • 50 cal Row
  • 75 DU
  • 35 Strict HSPU
  • 75 DU
  • 20 Deadlifts (185#)
  • 75 DU
  • 35 HSPU
  • 75 DU
  • 50 cal Row

It was programmed to be strict HSPU twice, but I knew that would take me forever, so I kipped the second time. I also scaled down from 275# on the deadlifts. I held 1,200+ cal/hr on the row. I missed or stopped 2-3 times each 75 dumbs except for going 70-5 the last time. My strict went quick, doing 5-5-3 and then singles, which took sooo long. Deadlifts felt pretty good and I thought about doing 10 every time I picked up the bar, but stuck to four sets of five. I was able to stick to 7×5 for the kipping handstand push-ups. Finished in 19:45.

Legs

3 Sets

  • 10/10 Lateral Step-up w/ Knee Raise (20”, 40# DB)
  • 10 RDL (70# KB)

3 Sets

  • 10/10 Step-ups w/ Knee Raise (20”, 40# DB)
  • 20 alt Curtsy Lunges (30# DBs)

That workout smashed me, so these leg supersets were especially rough.

Midline

2 Rounds

  • 20 V-ups
  • 20 Plank Knee to Elbow
  • 20 Reverse Crunches
  • 20/20 Side Plank Pulses
  • 20 alt V-ups
  • 20 Big Hollow Flutter Kicks (single leg raises)
  • 20 Oblique Heel Touches
  • 20 Russian Twists
  • 20 Lying Leg Lifts

Knew I wouldn’t be going nuts today. Finished in 8:44.

More Double Dumbbells

Was thinking about doing some rowing intervals, but I wasn’t feeling well in the afternoon, so it became a complete rest day. I had today off work to prep a bunch of stuff for work on the living room and sunroom all weekend. Out in the garage just before 4pm.

Warm-up

  • 3:00 SkiErg (669m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 6 Double DB Hang Power Cleans (35#)
  • 6 Double DB Push Press (35#)
  • 12 Pendlay Row (45#)

Conditioning

6 Rounds

  • 12 Double DB Hang Power Cleans (50/35s)
  • 12 Double DB Push Press (50/35s)
  • 24 Sit-ups

My plan was to split the push presses up to 6-6 or 7-5 from the start but they felt good so I went for it. Finally had to break for the last 5 of them. Finished in 11:10. Really happy with how this went. I thought the push presses were going to be really bad after the way there were in that Qualifier workout I had tried.

Back

3 Sets

  • 12 Lat Pulldowns (115#)
  • 12 Pendlay Rows (95#)

This was a really tough superset after the workout.

3 Sets

  • 12 Straight Arm Lat Pulldowns (60#)
  • 12 Incline Back Fly (25# DBs)

Midline

4 Rounds

  • 20s Weighted Toe Reach (35# DB)
  • 10s Rest
  • 20s Bicycle Crunch
  • 10s Rest
  • 20s Plank DB Pull Throughs (50#)
  • 10s Rest
  • 20s Hollow Rocks
  • 10s Rest

I did 15 toe reaches, 36 bicycles, 12 pull throughs, and 20 hollow rocks every round. This was rough after 144 sit-ups!

Masters Appropriate

Warm-up

  • 3:00 SkiErg (649m)
  • 4 Sets
    • 10 Kip Swings
    • 3 HS Kick-ups
    • 40’ Tip Toe Walk
    • 10 Calf Raises
  • Power Snatch
    • 5×45
    • 3×95
    • 3×115
    • 3×135

I was starting to get the feel for the freestanding handstand again and kicking up without touching the wall.

Conditioning

9-6-3

  • Power Snatch (155#)
  • Burpee Box Jump Over (30″)

I took 2021 CrossFit Games Quarterfinal Test 5 and scaled it down from 185 pounds to something I thought was more appropriate for the Masters division. I could see using 165, but I felt like this would give me a truer sense of the sprint this workout should be. I went singles all the way and the last three got ugly! Did a lot of stepping on the burpee box jumps to save my heart rate, which turned out to be a smart move. I didn’t really want to bite it with a shin on the box either, so I was focused on the jumps. Finished in 4:44.

  • 1,000m SkiErg
  • 50 Devil Press (35# DBs)
  • 200′ DB Front Rack Walking Lunge (35# DBs, 25′ lengths)

I finished the ski around 4:15, with my triceps burning over the last 400 meters. Started with 15 devil presses before taking a rest and then a short rest every five reps! Eww. I went 50-50-100 feet on the lunges and finished in 16:22.

Midline

3 Sets

  • 5/5 Bird Dogs (2s pause)
  • 30/30s Side Planks
  • 10/10 Banded Rotations/Holds (half-kneeling, blue)

Test One

Yesterday I walked 18 holes for the first time this year and it was so nice to be out there. I’m feeling fine after my first shot of the vaccine, other than my arm being really sore. My quads are still really sore though. Out in the garage at 4pm.

Warm-up

  • 3:00 SkiErg (622m)
  • 10 Calf Raises
  • 40 Lateral Hops
  • 10 Calf Raises
  • 24 PVC Passes
  • 10 Shoulder Press (45#)
  • 50 Jump Rope (singles)
  • 5 DB Hang Power Cleans (25# DBs)
  • 5 DB Push Jerks (25#)

Conditioning

2021 Quarterfinals Test #1 – 10:00 Time Cap

  • 3 Rounds
    • 10 Strict HSPU
    • 10 DB Hang Power Cleans (50# DBs)
    • 50 DU
  • 1:00 Rest
  • 3 Rounds
    • 10 HSPU
    • 10 DB S2OH (50# DBs)
    • 50 DU

Since the Mayhem workout didn’t have much for us today I was planning to do machine intervals. Might as well try out some of the Quarterfinal workouts when I can in case the AGOQ workouts are the same or similar. The last time I did handstand push-ups was a workout with 30 strict on November 17. My plan was to break them up in sets of 5 all the way, even the kipping ones and see how far I could get in the workout. I figured the second half of the workout would get pretty nasty with the back-to-back overhead movements.

Well, I had to call an audible in round two, going 5-3-2 and then 3-2-2-2-1 in round 3. Finished the first part in 5:40. My kipping push-ups felt good so I went 6-4, was tempted to go unbroken, and remembered I had shoulder to overheads next. Oh shit, those were the worst part of the workout. I had to go 5-5 and almost missed a bunch. I went 6-4 again on the kipping HSPU and got 5 more S2OH for a total of 295 reps before the time cap. Fun workout that I’d like to try again once I get some shoulder endurance back.

15:00 AMRAP Partner

  • 1 Rope Pull from Laying (each)
  • 10 Push-ups

This was written as 1 rope climb or 5 strict pull-ups each, but I don’t have a tall rope (yet) and we’ve done plenty of strict pull-ups lately. It was also supposed to be synchro push-ups, but that doesn’t really work with a M-F team. We did do our push-ups as the some time though before going to the rope again and Brandi did 7-8 each round. I think I did three rounds unbroken and then went 6-4 the rest of the way. We got through 19 rounds!

Stretching

2 Sets

  • 30s Dead Hang Partner Push